The muscles of the abdomen include the rectus abdominis, transversus abdominis and internal and external obliques. These muscles help move the trunk, stabilize the body and provide protection for many internal organs. Therefore, it is important to exercise them regularly to keep them strong. There are many exercises you can perform on a daily basis to strengthen your abdominal muscles.
Crunches
To perform crunches, lie on your back, with your knees bent and feet flat on the ground. Cross your arms over your chest. Use your abdominal muscles to lift your shoulder blades approximately 6 inches off the ground, so your hands move toward your knees. Slowly return to the starting position. Keep your feet flat on the ground during the entire exercise.
Reverse Crunches
For reverse crunches, you start in the same position as crunches. Keeping your knees bent, raise your feet off the ground, and pull your knees toward your chest. Slowly reverse the movement, until your feet are back on the ground. Keep your upper body and head on the ground during the exercise.
Crossover Sit-Ups
To do crossover sit-ups, start on your back in the same position as crunches. Lift your left foot, and cross your ankle over your right knee. Place your hands behind your head, with your elbows pointing toward your knees. Contract your abdominal muscles to raise your shoulders off the ground, and twist your torso, until your right elbow touches your left knee. Slowly lower to the starting position. Repeat the exercise on the opposite side (left elbow to right knee).
Leg Lifts
To perform leg lifts, lie on your back, with your legs extended and resting on the ground. Raise both legs at the same time, until they are vertical, and then lower them back to the ground slowly. Keep your legs straight and your upper body flat on the ground during the entire movement.
Planks
For planks, lie face down on the ground. Place your elbows on the ground, directly below your shoulders. Also, allow your forearms and hands to contact the ground, with your hands below your ears. Place your toes on the ground, approximately 6 inches apart. Perform the exercise by pushing into the ground with your elbows and forearms to raise your torso and legs off the ground. Keep your head, spine and legs aligned while holding this position for at least 10 seconds.
Side Planks
To perform side planks, begin by lying on your left side. Rest on your left elbow, with your forearm and hand extended away from your chest. Place the outside of your left foot on the ground, with your right foot stacked on top. Perform the exercise by pressing into the ground through your elbow to raise your trunk and legs off the ground. Extend your right arm into the air, above your shoulder. Keep your head, torso and legs aligned. Hold yourself off the ground for at least 10 seconds. Repeat the exercise on the opposite side.
Weighted Twists
For weighted twists, stand with your feet approximately shoulder-width apart. Hold a weighted object, such as a medicine ball, in front of your belly with both hands. Keeping your legs and feet stable, repeatedly twist your trunk to the left and right. Keep the weighted object in front of your belly as you twist.
References
- Get Body Smart: Muscles That Act on the Abdomen
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
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